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Swan Dive
Plane of Motion
Sagittal
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Other Muscles at Play
Objectives
Utilizes deep abdominal, back extensor, and glute strength to stabilize the torso in an inverted position as the legs extend upward.
Promotes co‐contraction of the abdominals and back extensors to protect the spine and support controlled extension.
Engages the latissimus dorsi and serratus anterior to stabilize the shoulder girdle while inverted.
Activates the leg adductors to enhance pelvic stabilization, control the legs in extension, and reinforce the midline connection.
Focus on breathing to synchronize the movement.
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